Gluten Free & More June/July 2015 Preview

Gluten Free LIVING WITHOUT’s

& MORE

GREAT GRILLING!

5 Secret Sauces QUICK & EASY

SUMMER

TREATS

Super-Healthy Homemade SNACKS

6

Sensational SALADS

AmericA’s #1 mAgAzine for PeoPle with Allergies And food sensitivities

June/July 2015

Sleep Better!

Gluten & Insomnia Display until July 6, 2015

GlutenFreeandMore.com

Gluten& Free MORE LIVING WITHOUT’s

34

50

contents June/July 2014

features 34

Cover photography by Brian Ambrose Photography

on the cover

Grilled Chicken with Charred Corn Salsa, page 70.

42

74

Salad for Supper F resh, colorful salads are all-in-onebowl meals.

Southern Comfort

62

igh in protein, fiber and flavor, H vegetable pies are summertime delights.

80

Snack Attack

A Sweet July 4th

elebrate Independence Day with red, C white and blue desserts.

84

TRAVEL | Visit Minneapolis!

Big flavors. Bold taste. No gluten.

50

Quiche Niche

Grill Out! ensational sauces and meats sizzle S with flavor.

When hunger strikes, nutrient-packed munchies are super-satisfying.

“ Fly-over land” no longer, this progressive, friendly city is an oasis for special-diet travelers.

in every issue 6 8 10 11 109 110 111 112

Recipe & Allergen Index Editor’s Note Contributors We Hear You Substitution Solutions GF Flour Replacements Gluten-Free Diet Guide Casein-Free Diet Guide

62

42 June/July 2015 GLUTEN FREE & MORE

34 3

50

114

80

26

departments lifestyle

30 Restaurant Talk

12 You Said It We asked, “Do you have a true story about soy sauce?” Here’s what you told us.

14 Mädchen Amick The star of television’s Witches of East End talks about her special diet.

Ask the right questions when you dine out.

health

92 Tricking the Immune System

18 We’ve Got “Issues”

Irreverent solutions to your real life allergy and sensitivity drama.

must haves

21 Read It

Books we think you’ll love.

Desensitization could change the landscape of food allergies.

spotlight

90 Arsenic in Rice

An interview with Grant Lundberg, CEO of Lundberg Family Farms.

food for thought 114 Dear Skin

A tribute to our largest organ.

96 Gluten & Insomnia

Can the gluten-free diet improve your sleep?

GLUTEN-FREE DIET

H

100 Research Roundup

The latest medical news for people with allergies and food sensitivities.

Rice, Corn (Maize), Soy, Potato, Tapioca, Beans, Garfava, Sorghum, Quinoa, Millet, Buckwheat, Arrowroot, Amaranth, Teff, Montina, Flax and

Substitution Solutions

104 Gluten-Free? Still Sick? It Could

TREATS

I A PERFECT

THANKSGIVING

I ONE-POT

You How

I TIPS FROM

AMERICA’S

Cozy Foods

You Crave

TEST KITCHEN

I FERMENTED

from

FARE I GLUTEN

with Fermented

&

Foods

AMERICA’ S #1 ALLERGIES MAGAZINE FOR PEOPLE AND FOOD SENSITIVITIESWITH

OctNov_CVR_Halloween_semi4_noBAR.indd

1

106 Beauty & the Beach

Natural products from the sea promote wellness and beauty.

©

Recipe Index and Allergen Guide, page 6 Substitution Solutions, page 109 GF & CF Quick Start Guides, pages 111 & 112 GF Flour Replacements, page 110 6/3/14 2:22 PM

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Gluten Free

Spooky Goblins Treats for of All Ages

We Show

MEALS

Here’s how to wake up your lentils.

HALLOWEEN

26 Soak & Sprout

2014

Food editor Beth Hillson answers your baking questions.

/NOVEMBER

Gluten-Free Flour Substitutions

OCTOBER

24 Ask the Chef

recipe in & Allergendex Guide

FREE & MORE

EPI. But everyone with celiac disease and gluten sensitivity should know about it.

gluten

Marinades

Dressings Butter

Depending on the recipe, replace 1 cup yogurt with 1 of the following:

Depending on the recipe, replace 1 cup buttermilk with 1 of the following:

GLUTEN

that may contain

flour blend step-by-step ForBreading & Coating Mixes go to instuctions, Brown Rice Syrup ourblend.

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Yogurt

Buttermilk

WITHOUT’s

Be EPI.

Chances are you haven’t heard of

➥ Foods/products

Beers,Instructions Ales, Lager Video

If In Doubt, Go Without

Don’t eat a food if you are unable to verify the ingredients or if the ingredient list is unavailable. Regardless of the amount eaten, if you have celiac disease, damage to the small intestine occurs every time gluten is consumed, whether symptoms are present or not.

➥ Grains not allowed in any form

Wheat (Einkorn, Durum, Faro, Graham, Kamut, Semolina, Spelt), Rye, Barley and Triticale.

LIVING

Special products for your special diet.

Nut Flours. & More Pantry Gluten Free

Call First

You can verify ingredients by calling or e-mailing a food manufacture r and specifying the ingredient and the lot number of the food in question.

State your needs clearly—be patient, persistent and polite.

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Depending on the recipe, replace 1 cup cow's milk with 1 of the following:

how tos

Be a food detective

Milk

22 Try It

| Quick-Start Guid e

ere is a simple overview of the gluten-free as portrayed by diet. Not all areas this guide. This is of the diet are as intended to be used clear-cut additional information as a temporary can be obtained. survival tool Understanding enable the newly these dietary requiremen until diagnosed to read gluten free. labels of food products ts will and determine if a product is Celiac disease is a life-long genetic disorder affecting celiac disease eat children and adults. foods that contain gluten, it creates When people with causes damage an immune-me to the small intestine. diated toxic reaction This does not allow small amounts of that food to be properly gluten in foods may affect those absorbed. Even Damage can occur with celiac disease to the small bowel and cause health even in the absence problems.

Gluten is the generic of symptoms. name for certain their derivatives. types of proteins contained in wheat, barley, rye and Research indicates that pure, uncontamin oats daily) are tolerated ated oats consumed by most celiacs. in moderation (up Gluten-free oats Consult your physician to ½ cup dry are currently available or dietitian before in the United States. including oats in your diet and for regular monitoring. ➥ Grains allowed

2:21 PM

you said it ❥ After being diagnosed with severe

We asked you if you carry gluten-free soy sauce around with you. We wanted to know whether soy sauce has ever gotten you in trouble.

Here’s what you said.

❥ I was stalled in airport security on

❥ very early in our relationship, the

my way to Boston. The TSA inspector had taken the ziptop bag out of my carry-on and he was squinting at it as the line backed up. He thought the contents were peculiar: 20 little packs of soy sauce, along with some single-servings of peanut butter and coconut butter.

I explained: “That’s soy sauce.” He asked: “Don’t they have it in restaurants?” I replied a little defensively, “This is safe soy sauce.” Eventually, he waved me through. It was only after I was settled on the plane that I realized I’d never mentioned celiac or gluten. No matter. I’d have safe sushi (and a happy gut) in Boston.

guy I’m seeing offered to make dinner for me. A little wary, I asked if I could be there while he cooked it. He agreed. A little later, he texted me that he was on his way to the grocery store. The next thing he sent was a picture of a bottle of glutenfree soy sauce. At first, I thought he was doing what so many others do—see a gluten-free item and think of me. Turns out, soy sauce was an ingredient in the recipe he was making for me. He hadn’t realized it contained gluten until he spotted that product. Dinner was delicious and safe, thanks to a clearly labeled bottle!

CJ Williams

Cassidy Noga Scott

12 www.GlutenFreeandMore.com June/July 2015

Roxanne Case

❥ It’s so serendipitous that I just picked up my very first Gluten Free & More magazine and saw this soy sauce question. Two days ago, my 8-year-old daughter was officially diagnosed with celiac disease. We have a Wednesday night tradition of going out for sushi, her favorite food. I just ordered my first shipment of gluten-free soy sauce packets from Amazon. I guarantee they’ll become a purse staple.

Beth Finelli

❥ When I was first diagnosed with celiac disease, I would bring an entire bottle of soy sauce with me to restaurants. I’d get funny looks and a few times, the entire bottle spilled in my bag! We stopped going out for sushi because of this.

Then I discovered the little travel packs of gluten-free soy sauce.

They’ve been lifesavers. I keep the whole box in my purse so I’m never out. Best of all, I don’t have to worry about the soy sauce spilling in my purse.

Melissa Blackwell

ILLUSTRATION © SHUTTERSTOCK/RUDOLF PASZTOR; SOy SAUCE © SHUTTERSTOCK/KEKO-KA

Q

Do you have a true story about soy sauce?

gluten sensitivity, I was at a loss about eating out at any restaurant with an Asian flair. I finally started carrying a small bottle of gluten-free soy sauce in my purse, which came in very handy when traveling and dining out. One evening, my husband and I were invited to our friend’s home for dinner. The wife, who’s from Thailand, uses soy sauce in everything.

I was able to pull out my trusty bottle of gluten-free soy sauce and not get sick.

you said it | Our Favorite |

❝ I’d just been diagnosed with celiac disease and my online research warned about hidden gluten, especially in soy sauce. I live in a small town where there aren’t a lot of options. All I wanted was some gluten-free soy sauce for my rice. Fast forward two months: I was in our capital city with my marathon team and we stopped at a natural food store for snacks.

The first thing I did was walk up to the poor clerk and ask about soy sauce.

She took me to a display in the back of the store that was full of different gluten-free soy sauces and teriyaki. I bought every flavor, literally crying. I don’t think I’ll ever live it down, crying over soy sauce. ❞ Sarah Caniparoli

❥ Before a recent trip to Japan, the top of my list was determining what I’d be able to eat. Between sushi, tofu, rice, vegetables and more, I knew there would be plenty of options but every discussion board and forum said that soy sauce was a problem. So I ended up packing an entire bottle of San-J tamari in my suitcase (double-wrapped in plastic bags to be safe) and carried it with me. A little planning made for great eating.

Allison Pattillo

❥ I carry gluten-free soy sauce around with me in the United States and I carried it when my husband and I visited Japan last year. While there, we were invited to a very popular soba restaurant.

Luckily, this restaurant made its own buckwheat noodles with 100 percent buckwheat (no gluten). But I caused some consternation when I pulled that bottle of soy sauce out

of my handbag. The restaurant owner thought it was sake and came running over, telling me to put it away. I showed him it was just soy sauce and it was fine. It was a fabulous meal and I was able to eat everything that my friends ate, something very rare for me.

Lorene Sarne

❥ While babysitting for my grand- children, I shop at the local Wegman’s because it carries an abundance of gluten-free products. We always stay for lunch. I get the kids a slice of pizza and I head over to the Asian section for some fresh sushi. The only problem is they only had soy sauce made with wheat.

Every time I was there, I complained about this to the sushi chef. After weeks of my complaining, they finally started to stock packs of gluten-free soy sauce!

| Next Question |

Do you have a true story about a snack attack?

Hunger can come out of nowhere and not always in the most convenient situations. Do you have a great story about a snack attack and what kinds of snacks you carry with you, just in case hunger strikes?

Share your story with us and you could receive a gift basket of delicious gluten-free products from Enjoy Life Foods ($100 value). Write to editor@GlutenFreeAndMore. com. Subject: Munchies.

Deb Gutacker

Sarah Caniparoli wins an assortment of delicious gluten-free products ( $100 value) from San-J.

June/July 2015 GLUTEN FREE & MORE

13

comfort SERvES 8

For Egg-Free Biscuits, omit 1 egg. Combine 1 tablespoon golden flax meal with 3 tablespoons hot water. Let cool.

Use this mixture to replace 1 egg in step 3.

Shopping List For gluten-free and allergy-friendly ingredients, check out these resources.

Mayonnaise Mindful Mayo earthbalancenatural.com

Whipped Topping

One of our favorite desserts growing up was our mother’s strawberry shortcake. A Louisiana summer means two things—the need for air conditioning and strawberries! There are strawberry festivals throughout Louisiana in the summer months, so this dish is a true bite of the South for us. Our momma would make the whipped cream and biscuits from scratch, pouring much love into this delicious summertime treat. When we went gluten-free, we made some adjustments to her recipe. These deliciously tender biscuits are the perfect way to soak up all the juicy strawberry yumminess. This is a quick and easy recipe that will take 30 minutes or less to make.

For a dairy-free version, substitute a dairy-free whipped topping. (See Shopping List, at left). This recipe can be made with egg replacement; see instructions at left.

1½ cups Gf&M self-rising gluten-free flour blend (page 109) or all-purpose glutenfree flour blend of choice 1 teaspoon baking powder ½ teaspoon xanthan gum 1/4 teaspoon salt 1/4 cup coconut oil (not coconut butter) ½ cup cold whole milk of choice 1 medium egg, lightly beaten 1 pound fresh strawberries, washed and sliced 1 tablespoon granulated sugar 1-2 tablespoons water 1 pint heavy whipping cream or dairy-free whipped topping of choice 1 tablespoon confectioners’ sugar 1 vanilla bean pod, sliced and seeds scraped

CocoWhip sodeliciousdairyfree.com

1. Preheat oven to 425°F. Grease a

Not every product sold by every company listed is gluten-free or allergyfriendly. Read labels carefully. When in doubt, confirm ingredients directly with the manufacturer.

large baking sheet with nonstick cooking spray.

2. Sift flour blend, baking powder, xanthan gum and salt together in a medium bowl. Add coconut oil and use your hands to mix until American celebrity chef Emeril Lagasse with his four children (from left): Jilly, Meril, Jessie and E.J. Photo taken in 2012.

44 www.GlutenFreeandMore.com June/July 2015

similar-size crumbles form. If the coconut oil is solid, it will melt naturally with your body heat and help form the crumbles. Blend this as smoothly as you can, keeping in mind it will still be a bit lumpy.

(We highly recommend you use your hands for this instead of a food processor.)

3. Add cold milk and egg and stir well with a wooden spoon to make dough. Dough should be quite thick and cohesive.

4. Measure out eight ¼-cup portions of dough and place them on prepared baking sheet.

5. Place biscuits in preheated oven and bake 14 to 16 minutes or until they are golden brown on top.

6. While biscuits are baking, mix sliced strawberries with granulated sugar and water in a small bowl. you want the strawberries to retain their shape and to allow the sugar mixture to coax the fruit’s natural juices out so you have enough juice to spoon over your biscuits. If your strawberries are super ripe, you may only need 1 tablespoon of water. Set aside while you make the whipped cream.

7. In another medium bowl, whip the heavy cream, confectioners’ sugar and scraped vanilla bean seeds with an electric mixer on high until stiff peaks form.

8. Once your biscuits are cooked, split each one in half and place them in small bowls. Scoop a generous amount of strawberries with juice over each. Top with a few heaping spoonfuls of whipped cream and serve.

Each serving contains 398 calories, 30g total fat, 21g saturated fat, 0g trans fat, 106mg cholesterol, 155mg sodium, 28g carbohydrate, 1g fiber, 6g sugars, 4g protein, 16 Est GL. Editor’s Note: The Lagasse girls suggest using Arrowhead Mills Gluten Free All Purpose Baking Mix in their recipes. We tested these biscuits using our gluten-free self-rising flour blend (page 109) with excellent results.

PHOTOGRAPH By STEvEN FREEMAN

Momma’s Strawberry Shortcake with Homemade Biscuits

PHOTOGRAPHY BY CHRIS GRANGER

comfort

June/July 2015 GLUTEN FREE & MORE

45

comfort E.J.’s Crunchy Fried Chicken SERvES 4

2 cups buttermilk or Dairy-free Buttermilk 8-10 dashes hot sauce 2 pounds chicken pieces (wings, thighs, breasts) 22/3 cups superfine white rice flour 11/3 cups cornstarch 2 tablespoons garlic powder 2 tablespoons salt 3 tablespoons cajun seasoning of choice ½ teaspoon cayenne pepper ❧ Vegetable oil, for frying

1. In a large re-sealable plastic bag, combine buttermilk and hot sauce. Add chicken pieces and seal the bag firmly. Place the bag in a bowl and refrigerate at least 3 hours but no more than 24 hours.

2. When chicken is done marinating, carefully transfer buttermilk and chicken mixture into a large mixing bowl. Discard the plastic bag.

3. Prepare the batter. In a large bowl or casserole dish, combine the rice flour, cornstarch, garlic powder, salt, Cajun seasoning and cayenne pepper.

Mix together until well combined.

4. Set up a cooling rack or baking sheet on which to place your battered chicken. Work piece by piece.

Remove a piece of chicken from the buttermilk mixture and let the excess buttermilk drip off slightly before placing the chicken in the dry batter mixture. Thoroughly coat the entire piece with

46 www.GlutenFreeandMore.com June/July 2015

a layer of the dry batter as evenly as possible before laying the breaded chicken piece on either the cooling rack or the baking sheet. Repeat this process until all the chicken has been battered.

(If you want the regular one-breaded version, stop here. If you want the super crunchy doublebreaded version, repeat the battering process once more so that each chicken piece gets dipped into the buttermilk and dry batter two times. Discard any remaining batter and buttermilk.)

5. Let battered chicken sit at room temperature 20 to 25 minutes while you prepare your frying station. If you’re using a deep fryer, heat the oil and cook according to manufacturer’s instructions. If frying on the stove, fill a large, deep frying pan or cast-iron skillet half way with vegetable oil. Using a candy/deep-fry thermometer, heat the oil until it’s between 350 to 375°F. Once the temperature has been reached, carefully drop in a few pieces of battered chicken, making sure not to overcrowd the pan. Fewer is

PHOTOGRAPHy By CHRIS GRANGER

TIP Feel free to use any cuts of chicken you prefer, keeping in mind your fry time may vary depending on the size and thickness of the cuts.

Whenever our little brother, E.J., comes to New Orleans, we can usually find him at Emeril’s, our dad’s restaurant, cozying up to a big ol’ plate of fried chicken and waffles. He never really makes it to the waffles but he can almost eat his own body weight in fried chicken. We came up with this recipe just for him and it seems everyone agrees that this may be the best fried chicken ever! And, yes, it happens to be gluten-free. You can make this recipe two ways: crispy or super crispy by either battering the chicken once or twice. If you go for the double batter, you may need to increase the fry time slightly and try not to chip a tooth! You’ll need to have a candy/deep fry thermometer to ensure your oil is at the peak frying temperature and also a meat thermometer to make sure the internal temperature of the chicken is 165°F and fully cooked. If you have a dairy allergy, use Dairy-Free Buttermilk.

better. After about 4 to 5 minutes, depending on the cuts of chicken, carefully turn the chicken pieces over and fry the other side another 4 to 5 minutes. Be sure the chicken is cooked through to an internal temperature of 165°F. Remove a test piece, check the temperature and return the chicken to the pan to continue cooking, if necessary. Don’t test the temperature while the chicken is immersed in the oil. Once fully cooked, remove the pieces with tongs and place on a large, paper towel-lined plate or baking sheet to cool.

6. Repeat until all chicken pieces have been fried. Keep an eye on the thermometer and try not to let the oil temperature dip below 350°F, paying special attention to the temperature right after you remove the finished chicken pieces and are getting ready to add new pieces.

7. Let chicken cool a few minutes before serving.

Enjoy warm or cooled.

Each 4-ounce serving of light meat with skin contains 310 calories, 17g total fat, 5g saturated fat, 0g trans fat, 94mg cholesterol, 321mg sodium, 11g carbohydrate, 0g fiber, 0g sugars, 26g protein, 6 Est GL. Each 4-ounce serving of dark meat with skin contains 334 calories, 21g total fat, 6g saturated fat, 0g trans fat, 100mg cholesterol, 330mg sodium, 11g carbohydrate, 0g fiber, 0g sugars, 24g protein, 5 Est GL.

Dairy-Free Buttermilk

PHOTOGRAPHy By CHRIS GRANGER

MAKES ABOUT 2 CU PS

Buttermilk is used quite a lot in Southern cooking in both savory and sweet recipes, from fried chicken to desserts. It’s the base for lots of rich cakes, sweet breads and frostings. We realize that a lot of our fellow celiacs have a sensitivity to dairy so this is a great recipe to keep in your gluten-free cooking arsenal. We recommend using unsweetened rice milk for fried chicken, but feel free to use any dairy-free milk you prefer. Coconut is better for sweeter dishes. Almond and rice are better for savory.

This recipe can be halved.

2 cups plain rice milk, unsweetened, or dairyfree milk of choice 2 tablespoons vinegar (white or apple cider) or lemon juice ❧ pinch of salt

1. In a large measuring cup or bowl, whisk together rice milk, vinegar or lemon juice and salt.

2. Let sit 5 to 10 minutes at room temperature. The milk will thicken and separate a bit.

3. Whisk well before using.

Each cup contains 120 calories, 2g total fat, 2g saturated fat, 0g trans fat, 0mg cholesterol, 136mg sodium, 25g carbohydrate, 0g fiber, 0g sugars, 1g protein, 7 Est GL.

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sweets Berry Nice Strawberry Cake S E Rv E S 1 6

We’re suckers for strawberries and this tasty dessert takes them to new flavor heights. Use frozen, unsweetened whole strawberries for the puree, as they’re softer and easier to work. Use summer’s best fresh strawberries to garnish the frosted cake. You can add a touch of red food coloring to the batter to create a deeper rosy color. See Shopping List, page 61, for natural food dyes. For best results, do not replace the eggs in this recipe.

❧ White rice flour, to dust pans 1 (16-ounce) bag frozen unsweetened whole strawberries 2½ cups Beth’s cake & pastry flour Blend (page 53) 4 teaspoons baking powder 11/4 teaspoons xanthan gum ½ teaspoon salt 1/4 teaspoon baking soda 3/4 cup (1½ sticks) unsalted butter or dairy-free alternative, room temperature 1½ cups sugar 3 large eggs, room temperature 2 teaspoons pure vanilla extract 2 tablespoons milk of choice, room temperature 1-2 drops pink or red food coloring, optional

7. Place in preheated oven and bake 23 to 25 minutes or until a toothpick inserted in the center comes out clean.

Let cakes cool in the pans before removing to frost with Strawberry Cream Cheese Frosting.

Strawberry Cream Cheese Frosting MAKES 3½ CUPS

1 (8-ounce) package low-fat cream cheese or dairyfree cream cheese, softened 4 tablespoons (½ stick) unsalted butter or dairyfree alternative, softened ½ cup pureed strawberries 1 teaspoon pure vanilla extract 3-5 cups confectioners’ sugar 1 tablespoon milk of choice, if needed ❧ fresh strawberries, sliced or halved, for garnish

1. Beat cream cheese and butter together until smooth.

Add strawberry puree and vanilla extract and beat.

2. Slowly add sugar in 1-cup batches until desired sweetness and consistency is achieved. Slowly add a tiny bit of milk if a thinner consistency is desired.

3. Frost cooled cake and garnish with fresh strawberries.

Refrigerate cake until ready to serve.

Each serving with frosting contains 415 calories, 15g total fat, 9g saturated fat, 0g trans fat, 77mg cholesterol, 264mg sodium, 68g carbohydrate, 1g fiber, 49g sugars, 4g protein, 43 Est GL.

1. Preheat oven to 350°F. Lightly grease two 9-inch round pans. Dust with rice flour. Set aside.

Recipe by food editor Beth Hillson

2. Slightly thaw strawberries. Puree in a food processor.

Transfer to a mesh strainer and set over a bowl. Using a rubber spatula, push puree through the strainer. Then scrape the underside of the strainer, catching puree in the bowl. Repeat until just seeds and pulp remain in the strainer. you should have about 1¼ to 1½ cups puree.

Set aside and discard seeds and pulp.

3. Combine flour blend, baking powder, xanthan gum, salt and baking soda in a large bowl. Mix well. smooth and fluffy. Add eggs and vanilla and beat at medium speed 2 minutes. Add dry ingredients and beat to combine. Fold in ¾ cup strawberry puree. (Reserve remainder of puree for Strawberry Cream Cheese Frosting.)

5. Add milk and beat until smooth. Add a drop or two of pink or red food coloring if you’d like the batter to be a deeper pink color.

6. Divide batter evenly between prepared pans and smooth tops.

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PHOTOGRAPHy By OKSANA CHARLA

4. In a large mixing bowl, cream butter and sugar until

PHOTOGRAPHY BY OKSANA CHARLA

sweets

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Quiche e h c i N

By ANNA SOBASKI

s ie p e l b ta e g e v , r o v a fl d n a r e ib f , in te o r p in High

ts h ig l e d e m ti r e m m u s are vegetables and paired with a side salad, makes a perfect summer meal. If you

have both celiac disease and Type 1 diabetes, as I do, veggie quiches are solid fare, high in protein and fiber and low in unhealthy carbs.

These quiche recipes are flexible and work well with many variations. Be creative. Add a pinch of thyme, rosemary or whatever favorite herb is growing in your garden. If you have other greens on hand, toss them into the quiche. Make “quiche on the go” by baking it in a muffin tin. you can also make a crustless quiche—easy to do in a wellgreased muffin tin—and eliminate the crust carbs entirely.

These pies can be frozen. Note that baked eggs can develop a rubbery texture when frozen. To prevent this, whip the eggs vigorously when preparing the quiche. (I pulse them about five times in 1- to 2-second intervals in my food processor.)

These flavorful quiches are hearty, healthy meals full of fresh vegetables and herbs. They’ll leave you feeling satisfied and well nourished.

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Summertime Savory Pie MAKES ONE 9-INCH PIE

Richly seasoned with a touch of mint and lemon, this tasty quiche is inspired by Middle Eastern cuisine. Packed with vegetables, it’s high in fiber (good for blood sugar control) and low in carbs. It makes a satisfying dinner served with fish or chicken. You can make this pie open-faced (use 1 crust) or top it with a second crust. It can be made with egg replacement; see instructions on page 75.

2 tablespoons oil 1 large yellow onion, diced 1 pound Swiss chard (separate stems and leaves and finely chop) or spinach 1 cup thinly sliced celery 3 cups arugula 4 green onions, chopped 1/4 cup chopped fresh parsley 1 tablespoon chopped fresh mint 2 teaspoons chopped fresh dill ½ cup ricotta or dairy-free alternative ½ cup shredded aged cheddar or Gouda or dairy-free alternative 1/4 cup feta cheese or dairy-free alternative 3 large eggs ❧ Zest of 1 lemon 1/3 teaspoon salt ½ teaspoon black pepper 1 or 2 (9-inch) gluten-free pie shells, unbaked 1 egg yolk, beaten with 1 tablespoon water, optional

PHOTOGRAPHy By ANNA SOBASKI

Q

uintessential quiche, studded with fresh

quiche

1. Preheat oven to 375°F. 2. In a large skillet, heat oil. Once oil is hot but not smoking, add onion and sauté until translucent. Add chopped Swiss chard stems and thinly sliced celery and sauté for about 5 minutes. Add Swiss chard leaves (or spinach) and sauté until leaves are wilted, about 2 to 3 minutes. Add arugula, green onions, parsley, mint and dill and sauté another 2 minutes. If you notice liquid, put vegetables in a colander to drain. Set aside.

3. Combine ricotta, cheddar and feta cheese, eggs and lemon zest. Mix by hand until well combined.

Add cooked chard mixture and fold gently until well combined. Season with salt and pepper. Pour mixture into a pie shell.

4. If using a top crust, gently place second crust over the

filling and press edges of both crusts together to seal.

For a crisp, golden top, brush beaten egg wash evenly on top.

5. Place in preheated oven and bake 45 to 50 minutes or until a knife inserted in the middle of the quiche comes out clean.

Each serving contains 323 calories, 20g total fat, 9g saturated fat, 0g trans fat, 98mg cholesterol, 656mg sodium, 26g carbohydrate, 3g fiber, 8g sugars, 12g protein, 14 Est GL.

For Egg-Free Savory Pie, omit 3 eggs. Combine 1½ teaspoons Ener-G egg replacer with 2 tablespoons water.

Crumble 7 to 8 ounces of firm tofu and add to egg replacer and water, mixing well. Add this mixture in step 3 to replace 3 eggs.

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Snack Attack!

By MATTHEW KADEy, RD

When hunger strikes, these nutrient-packed snacks are super-satisfying

A

merica is a nation of snackers. Recent data suggests that, on average, Americans consume about 25 percent of their daily calories in the form of between-meal snacks. Far too often, these calories come from nutritionally lackluster items like sugary sodas, chips and candies.

It’s easy to fall into a snacking rut and get stuck in the same rotation of go-to junk food. That’s why it’s

a good idea to have better options to quell hunger pangs and get a quick nutritional boost when cravings hit.

These recipes breathe new life into snack time.

Serve them for kid-approved after-school nibbles.

Enjoy them to counter the dreaded 2:00 pm office slump. From crunchy to sweet, they're sure to delight.

Roasted Carrot Hummus with Tortilla Chips

1. Preheat oven to 400°F. 2. Toss carrots with oil and place them on a baking

M A K E S 8 S E Rv I N G S

Roasted carrots lend a slightly sweet touch to this healthy hummus, served with crunchy homemade tortilla chips. This recipe makes enough to feed a hungry gathering. Use extra hummus as a delicious sandwich spread or freeze it for future use.

Hummus 1 pound carrots, peeled and chopped into 1-inch pieces 2 teaspoons grapeseed oil or canola oil 1 (14-ounce) can chickpeas, rinsed and drained 1/4 cup tahini (sesame paste) ❧ Juice of ½ lemon 1 clove garlic, minced 2 tablespoons extra virgin olive oil 1 teaspoon grated orange zest ½ teaspoon ground cumin ½ teaspoon salt

Chips 4 1 1 1 ½

gluten-free tortillas tablespoon grapeseed oil or canola oil teaspoon ground thyme teaspoon garlic powder teaspoon salt

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sheet. Roast in preheated oven until tender and beginning to darken, about 20 minutes. Remove from oven and let cool.

3. Place roasted carrots, chickpeas, tahini, lemon juice, garlic, olive oil, orange zest, cumin and salt in a food processor container and blend into a smooth hummus.

4. To make chips, stack tortillas on a flat work surface and slice in half. Stack again and slice in half. Then slice each large triangle in half to make smaller triangles.

Arrange triangles on 2 baking sheets and brush them with oil.

5. In a small bowl, stir together thyme, garlic powder and salt. Sprinkle over tortilla triangles, place in preheated 400°F oven and bake until golden and crispy, about 6 minutes.

6. Serve tortilla chips with hummus.

Each tablespoon contains 52 calories, 3g total fat, 0g saturated fat, 0g trans fat, 0mg cholesterol, 122mg sodium, 6g carbohydrate, 1g fiber, 1g sugars, 1g protein, 2 Est GL.

snacks

Curry Swiss Chard Chips M A K E S 4 S E R v I N G S

PHOTOGRAPHy By MATTHEW KADEy

Move over kale chips. Chard chips are ready to take over as the new healthy snack. It’s hard to believe that eating greens can be so addicting. For a fiery kick, season chips with cayenne pepper. These are best eaten within 2 days of preparation.

1 1 1 1/4

large bunch Swiss chard tablespoon grapeseed oil or canola oil tablespoon curry powder teaspoon salt

1. Preheat oven to 350°F. Line 2 baking sheets with parchment paper or silicon.

2. Rinse Swiss chard leaves and slice off stems and center ribs. Slice the leaves into fairly large pieces of equal size (2- to 3-inch squares) and dry with a paper towel or a salad spinner.

3. Toss chard with oil until all the leaves are coated. Season with curry powder and salt, tossing to coat.

4. Arrange chard pieces in a single layer on prepared baking sheets.

5. Place in preheated oven and cook until dry, darkened and crispy, about 10 minutes. Turn leaves over halfway through cooking. Watch chard toward the end of cooking time to make sure it doesn’t burn.

Each serving contains 56 calories, 4g total fat, 0g saturated fat, 0g trans fat, 0mg cholesterol, 385mg sodium, 5g carbohydrate, 2g fiber, 1g sugars, 2g protein, 3 Est GL.

Shopping List GF Tortillas & Wraps Food for Life foodforlife.com

La Tortilla Factory latortillafactory.com

Rudi's rudisbakery.com

Udi's udisglutenfree.com

Not every product sold by every company listed is gluten-free or allergyfriendly. Read labels carefully.

When in doubt, confirm ingredients directly with the manufacturer.

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health

By CHRISTINE BOyD

Gluten & Insomnia

M

ary Cannon Barnes, 45, first started having trouble sleeping in her 20s. Bouts with insomnia came and went over the years for the Atlanta-area editor. At its worst, Barnes would spend two hours trying to fall asleep, only to wake throughout the night. She tried everything from cutting caffeine to sleeping pills.

“I was exhausted all the time,” she says, “It was like when you have a newborn and only string together little clips of sleep. At one point, I had a minor traffic accident because I was so sleep-deprived I couldn’t

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determine the distance between my car and the next and I clipped its side window.”

Sleep troubles weren’t Barnes’ only health complaint, however. She also suffered from terrible migraines, unexplained joint soreness, frequent abdominal pains, infertility, anxiety and depression. yet sleep troubles were the most debilitating, she says.

“When you don’t sleep, it negatively impacts every part of your life. It affected my job, my relationship with my husband and the type of mother I was.”

WOMAN SLEEPING PHOTO © THINKSTOCK/PHOTODISC/MEDIOIMAGES PHOTODISC

can the gluten-free diet improve your sleep?

health

Plus, not sleeping made every physical ailment worse, she says.

Two years ago, after doing her own research on gluten, Barnes cut the ubiquitous protein from her diet.

“I started sleeping well within a few weeks and haven’t had sleep issues since. Now I fall asleep easily and if I do wake in the night for any reason, I can quickly go back to sleep.” Many of her other health problems resolved on the gluten-free diet, too.

Mood Matters Barnes isn’t alone with gluten-related sleep problems, says her doctor, Atlanta-based gastroenterologist Cynthia Rudert, MD. “In my celiac and gluten-sensitive patients, I’ve seen everything from insomnia to hypersomnia, or excessive sleepiness,” she says. “I also have a patient who clearly experiences gluten-related nightmares.”

Barnes has gluten sensitivity, not celiac disease.

Non-celiac gluten sensitivity—gluten sensitivity, for short—causes similar symptoms to celiac disease but the intestinal damage characteristic of celiac disease isn’t present.

Little research has been done on sleep in glutensensitive patients like Barnes. However, a recent study in celiac adults suggests sleep issues are, in fact, a big deal in the gluten-free world. The study revealed a whopping 50 percent of newly diagnosed celiacs had sleep disorders, more than twice the rate of study participants without celiac disease.

What's more, nearly every measure of sleep quality was worse among celiacs—from how long it took to fall asleep and how often sleep was interrupted to use of sleep medications and daytime sleepiness. And treatment with the gluten-free diet appeared to be only marginally helpful in improving sleep. A third of celiacs still experienced sleep disorders after eliminating gluten. (A just-completed study that looked at the effects of the gluten-free diet in fibromyalgia—a

disorder characterized by sleep disturbances and celiaclike symptoms—also failed to show significant sleep benefits.)

Researchers suspect mood disorders like depression and anxiety play a big role in celiac-related sleep problems.

“Insomnia can be associated with underlying mood or physical symptoms,” says Deirdre Conroy, PhD, clinical director of the Behavioral Sleep Medicine Program at the University of Michigan. “About half of those with insomnia have other psychological factors, like depression or anxiety.”

Indeed, celiacs have been shown to have higher rates of depression and anxiety in numerous studies, including the recent celiac sleep study.

“There’s no biochemical explanation for why celiac disease might affect sleep so it’s likely that any effect is of a psychological nature,” explains study author Fabiana Zingone, a gastroenterologist at the University of Salerno, Italy. “Celiac disease is a chronic condition with a considerable psychological impact. This may be caused by concerns about unexplained symptoms before diagnosis and, once diagnosed, worries about the long-term nature of the condition, as well as the impact of the gluten-free diet.”

Prioritizing Sleep Mood disorders aren’t to blame for all sleep troubles, however. Experts say everything from physical ailments and chronic pain to lifestyle factors like work stress and changes in routine can influence sleep.

“Sleep is one of the first things to be sacrificed but good sleep is vital to proper immune function and healing, as well as for coping with emotions and tolerating stress,” says Nevin Arora, MD, a sleep medicine doctor near San Diego, California. It’s not far-fetched that removing gluten or any food substance or toxin that’s having a negative impact on the body could improve sleep as well as other symptoms, he says.

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health But sleep problems may be overlooked, cautions Rudert. “Sleep issues may be glossed over in a typical 15-minute doctor’s appointment,” she says. And patients may only realize in hindsight that their sleep has been negatively affected. “Patients often say to me, ‘Since I’ve been gluten-free, I no longer take naps or I’m less tired or I wake up refreshed.’’’

Based on her research, Zingone recommends that sleep problems be added to the list of signs and symptoms of celiac disease. And she calls for more sleep research.

“We need a large study of celiac individuals before and after diagnosis to gain a considerably better understanding of any direct links between celiac disease and sleep disturbances and to help identify possible therapies,” she says.

Symptoms of celiac disease and non-celiac gluten sensitivity—or just, gluten sensitivity—closely overlap. “you can’t tell from just talking to someone if they have celiac disease versus gluten sensitivity,” says Atlanta-based gastroenterologist Cynthia Rudert, MD. “you will be wrong as often as right. Some of the sickest patients I’ve seen were gluten sensitive.”

Common symptoms of both disorders include: } Chronic fatigue } Abdominal bloating and pain } Chronic diarrhea and/or constipation } Bone or joint pains } Numbness in the legs, arms or fingers } Depression or anxiety } Brain fog } Headache or migraine } Neurological problems } ADHD-like behavior } Anemia } Osteoporosis (especially in celiac disease)

Tell Me More For sleep resources and information on celiac disease and gluten sensitivity, contact these organizations.

American Academy of Sleep Medicine sleepeducation.org National Sleep Foundation sleepfoundation.org Celiac Disease Foundation (CDF) celiac.org Gluten Intolerance Group (GIG) gluten.net National Foundation for Celiac Awareness (NFCA) celiaccentral.org

Senior medical correspondent Christine Boyd lives in Baltimore, MD.

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WOMAN SLEEPING PHOTO © THINKSTOCK/ISTOCK/REMAINS

SYMPTOMS OF CELIAC DISEASE AND GLUTEN SENSITIVITY

how tos

Ask the Chef COOKING UTENSILS ©STOCKByTE/THINKSTOCK

Why does my cake keep sinking in the middle?

Food editor Beth Hillson answers your questions about special-diet baking

What keeps causing my cake to sink? It always collapses in the middle as it cools.

We get this question all the time. Sinking cakes are a common complaint of gluten-free bakers but rest assured, it can happen to those who use wheat flour, too. A cake that puffs up as it bakes and deflates as it cools usually has had air beaten into the batter too quickly or vigorously.

Because our gluten-free flours are heavier than regular gluten-filled flour, we’re tempted to keep beating in the dry ingredients to make sure they’re blended. Resist that temptation. Work the air in when creaming the butter, sugar and eggs, but use a lighter hand as you add the flour mixture. Fold the dry ingredients through the wet only until they’re just combined. Then gently divide the batter and pour it into your cake pans. If you add anything to the batter at the end (chocolate chips, raisins, etc.), fold them into the batter as gently as possible using a flowing motion.

Here are a few more tips to prevent sinking cakes: } Beat the eggs and butter together at a moderate speed, not high. The air bubbles will be more stable. } Add the eggs one at a time, beating briefly between additions. } Don’t beat the mixture longer than the recipe instructs. Again, adding too much air before the cake bakes will lead to collapse as it cools. } Unless a recipe specifically calls for it, don’t let the batter sit around for very long before baking. Sitting 20 to 25 minutes while the first batch bakes is fine; a few hours is not. } Put your cake in the oven and let it bake undisturbed. Don’t open the oven door during the first 80 percent of baking time.

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Q A

Is there a difference between baking in glass or metal pans?

Which is best for gluten-free baking?

This question comes up frequently. Before I answer, don’t run out and replace your pans. Just understand the limitations of each type of material and accommodate them when you are baking. If your recipe isn’t behaving, it might be your bakeware, not the recipe.

Glass is an insulator. It takes longer to heat up than metal but once it does, it’s more likely to remain at a stable temperature and the heat distribution will be uniform.

To compensate, you might have to extend baking time by 5 to 10 minutes. A glass pan is good for cakes and pies, which bake for a relatively long time at lower temperatures,

Food editor Beth Hillson (bhillson@GlutenFreeAndMore.com) is a chef and cooking instructor. She is founder of Gluten-Free Pantry, one of the first gluten-free companies in the United States, and author of Gluten-Free Makeovers and The Complete Guide to Living Well Gluten Free (Da Capo Lifelong).

©E.B. TAyLOR PHOTOGRAPHy

Q A

how tos but it’s not great for cookies, which bake for a short time. Glass bakeware isn’t made in large sizes. It’s more expensive and heavier than metal and it can shatter if its temperature changes too quickly.

Metal conducts heat better but often gets hot spots. To avoid this, you may need to rotate your pan midway through baking. Metal pans heat up and cool down quickly, which means they are good for items baked at high temperatures for short times, like biscuits. Metal with a dull finish absorbs heat faster than shiny metal, so cookies baked on a dull cookie sheet might get too dark on the bottom before they’re cooked on top.

My personal preference is heavyduty Calphalon bakeware. These metal pans have a nonstick coating that’s bonded to the pan and won’t scratch or scrape off. Even so, I usually lightly grease the pan to prevent any possibility of my baked goods sticking to the surface.

Q

I want to double recipes of my favorite cakes, cupcakes and muffins. Do I need to make any special adjustments besides doubling all the ingredients?

A

We all have favorite recipes that are a hit with everyone who eats them. It’s important they continue to please when they’re doubled. (Our reputations as gluten-free bakers are at stake!) So here’s the good news. It’s fine to double most recipes as long as you double all the ingredients and double the number of pans, cupcake holders or muffin tins you use. Don’t overload the pan and then double the

baking time, thinking you’ll get bigger muffins or a larger loaf. you won’t like the results.

Q A

Can I turn a layer cake into a sheet cake and into cupcakes?

It’s easy to convert most cake recipes. A 9x13-inch baking pan equals just about two 9-inch round cake pans in volume. If you double the recipe, you’ll have enough batter for two 9x13-inch pans or half of a standard sheet cake (13x18 inches).

A cake recipe for a single 8- or 9-inch layer cake makes enough batter for 12 cupcakes. The baking time will be a bit less, about 18 minutes total.

For all these variations, be sure to test the cake for doneness with a wooden toothpick or cake tester. Begin testing a couple of minutes before you expect the cake or cupcakes to be done, as baking times will vary based on your oven temperature, your recipe and your pans.

Q A

What's the difference between baking powder and baking soda?

Baking powder and baking soda are both leavening agents that help baked goods rise. Baking soda (bicarbonate of soda) is actually an ingredient in the more mildmannered baking powder. A recipe will usually call for ¼ teaspoon of baking soda for every 1 cup or so of flour. Baking soda is usually a better choice than baking powder when the recipe includes acidic ingredients like buttermilk, yogurt, sour cream, citrus juice, molasses or brown sugar.

Always mix baking soda with your dry ingredients first; it reacts when it hits moisture. Don’t let a batter made with baking soda stand around. For best results, get it in the oven right away.

Baking powder is made with a combination of baking soda, an acid (cream of tartar) and cornstarch (to absorb moisture). A recipe will usually call for 1 teaspoon of baking powder for every 1 cup or so of flour. Baking powder is perishable and should be stored in a cool, dry place. (Check the expiration date on the can). To test if it’s still good, add 1 teaspoon to 1/3 cup of hot water. If it doesn’t bubble up like it’s at a party, toss it and buy a fresh supply.

HAVE A BAKING qUESTION? Submit your question to editor@GlutenFreeAndMore.com or mail it to: Ask the Chef Gluten Free & More 535 Connecticut Avenue, Norwalk, CT 06854-1713.

Include your full name, address and daytime phone number.

Letters become the property of Belvoir Media Group, LLC and may be published in other media.

Submissions chosen for publication may be edited for clarity and length.

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